WOD: Smack you Silly

Friday, June 18, 2010

Workout 
For time, reverse "Big Daddy" Ladder

• 15-5 KB Snatches 24/16
• 5-15 Pull-ups

You start with 15 snatches, 5 pull-ups, 14 snatches, 6 pull-ups all the way to 5 snatches and 15 pull-ups. Each round is a set of snatches and a set of pull-ups. 

Warm-up

• Max Sit-ups in 2 minutes
• Max Air Squats

WOD: Moxy

Thursday, June 17, 2010

4 Rounds for Time, rest 5 minutes after each round

• 1000 m row
• 1/2 run

Warm-up

• 50 curls 70/30
• 50 dips
• 50 lateral raises 20/10

Get It Off Your Chest

Monday, June 14, 2010

 For Time:

500M Row
30 Bodyweight Bench Press
1000M Row
20 Bodyweight Bench
2000M Row
10 Bodyweight Bench
Warmup
200 Feet of Bear Crawl Holding On To A Power Wheel
75 PVC Overhead Squats
Cool Down
100 Leg Raises
10 Minutes Stretching

 Vic tackling the Bear Complex last week. making it all the way to 175lbs...a stellar effort!

WOD: Angie

Thursday, June 10, 2010

 This is a CrossFit benchmark workout.

You can do it in any order, you just have to complete 100 reps of one exercise before moving on to the next

• 100 Pull-ups
• 100 Push-ups
• 100 Squats
• 100 Sit-ups

Here's Ryan showing us how it's done:

The warmup was: 2000m row, cooldown was 10 minutes of stretching. 

Body Construction on Fox 13!

Wednesday, June 09, 2010

Fox 13 paid us visit on Tuesday. Take a look at some of the things we do here at the gym and some valuable nutrion tips.

Body Construction on Fox 13

WOD: Prison Love

Wednesday, June 09, 2010

 At the top of every minute do the following for 30 minutes:

• 3 K2E (Knees to Elbows)
• 5 KB Swings 24k men / 16k women (men can optionally do 32k)
• 8 Jumping Alternating Lunges (total, 4 each leg)

Warmup:

• Parking lot down and back twice with 45lb bar overhead
• 10 tire flips
• 1/2 mile run

Cooldown:

Stretch

WOD :: The Spawn

Tuesday, June 08, 2010

"The Spawn"
5 RFT

• 10 105lb Thrusters
• 40 Pushups
• 20 Double Unders

Warmup:

• 1 Mile Run
• 100 Sledgehammer

Cool down:

• 10 Minutes Stretching

Chris Solinsky BEASTMODE: Sets American Record in his very first 10k race!!!

Tuesday, June 01, 2010

I don't read the newspaper or watch the news.

Bad news, doom and gloom, the sky is falling...no thank you, I choose not to participate.

I believe that we need more inspiration in this world, and so here is my small contribution for today...Enjoy!

WOD: Tough Times

Wednesday, May 19, 2010

Workout

For time

• 500 squats
• At the top of the minute alternate between 5 pull-ups and 10 pull-ups
• Immediately following 100 hypers

Warmup

Find your 5 rep max on the bench

WOD: Good Times

Tuesday, May 18, 2010

Workout
3 rounds for time

• 1/4 Run
• 12 Deadlifts at 225lbs
• 24 Box Jumps
• 36 Double Unders

Warmup

• 100 Sledge
• 500 m Row